Tuesday, October 4, 2011
JT on the Run
Warm up: 600 m run, tmu of L sits and dead hang holds
Workout:
21. 15. 9 of
hspu
400 m run
ring dips
400 m run
JT on the Run
Warm up: 600 m run, tmu of L sits and dead hang holds
Workout:
21. 15. 9 of
hspu
400 m run
ring dips
400 m run
Monday, October 3, 2011
Goodnight
Warm up: tmu of burpees/supermans
Skill/focus: Good Mornings
build load and work on improving technique
Workout:
Goodnight
Warm up: tmu of burpees/supermans
Skill/focus: Good Mornings
build load and work on improving technique
Workout:
Saturday, October 1, 2011
Santiago
October Birthday Bash. . .
Kim S., Zena, Steph A., Coach Janet, Deb S., Nicky, Steph L
Santiago
October Birthday Bash. . .
Kim S., Zena, Steph A., Coach Janet, Deb S., Nicky, Steph L
In teams of 2
18 db hang squat clean 35#/25#
18 pull ups
Friday, September 30, 2011
Dipped in Sweat
Warm up: 3x 5: pvc ohs, dips, push ups, sit ups
Skill/focus: Ring or Bar
Workout:
Weighted dips (ring or bar)
Dipped in Sweat
Warm up: 3x 5: pvc ohs, dips, push ups, sit ups
Skill/focus: Ring or Bar
Workout:
Weighted dips (ring or bar)
Thursday, September 29, 2011
Limber Up
Warm up: 600 m run, running drills
Skill/focus: TGU
1 x 3, 1 x 2 ea side
Workout:
400 m run
Limber Up
Warm up: 600 m run, running drills
Skill/focus: TGU
1 x 3, 1 x 2 ea side
Workout:
400 m run
Wednesday, September 28, 2011
Boxy
Warm up: 400 m run, 10 push ups, 20 squats, 25 sit ups
Skill/focus: Box Squat
Workout:
Box squat 8 x 3 @ 60-70% 1rm
Boxy
Warm up: 400 m run, 10 push ups, 20 squats, 25 sit ups
Skill/focus: Box Squat
Workout:
Box squat 8 x 3 @ 60-70% 1rm
Tuesday, September 27, 2011
Fallen Warrior
Warm up: tmu of mb front squats, ball slams, split jumps 6 min
Skill/focus: Split Jerk
2 x 5, 1 x 3, 1 x 2
Workout:
Fallen Warrior
Warm up: tmu of mb front squats, ball slams, split jumps 6 min
Skill/focus: Split Jerk
2 x 5, 1 x 3, 1 x 2
Workout:
Monday, September 26, 2011
Double Your Snatch
Warm up: 3 min jumprope, Burgener 1 x 10 w/ pvc or 1 x 5 w/ light load
Workout:
5 power snatch 95#/65#
20 double unders
Double Your Snatch
Warm up: 3 min jumprope, Burgener 1 x 10 w/ pvc or 1 x 5 w/ light load
Workout:
5 power snatch 95#/65#
20 double unders